VO2 Max Intervals for HYROX: What They Are, How to Use Them & When to Avoid Them

RMR Training Podcast

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15d ago 48:28

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VO2 max intervals are flashy, hard, and wildly misunderstood. In this solo episode, I break down how to actually use VO2 max work to boost your HYROX performance without burning yourself into the ground.

You’ll learn:

What VO2 max training actually is (and what it's not)
Why your heart rate data might be lying to you
How to structure intervals that build speed, power, and tolerance
When VO2 work makes you stronger… and when it’s just junk volume
And how to use it wisely inside group fitness or CrossFit-style programming

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Chapters:

00:00 Why VO2 Max Intervals Matter for HYROX

01:50 What Zone 5 Feels Like (Hint: It’s Not 45 Minutes Long)

06:00 How to Test Your True VO2 Max (Ramp Test & Lab Tips)

10:00 VO2 Max vs Lactate Threshold — What’s the Difference?

15:00 Pacing, RPE, and How Fast Is “Fast Enough”?20:00 How to Program Intervals That Actually Work

26:00 Should You Use VO2 Max for HYROX? The Real Benefits

33:00 The Risks: Burnout, Injury, and Misuse in Group Fitness

38:00 How to Periodize VO2 Max Work for Maximum Gain

42:00 Final Take: Do Less, But Do It Right

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